Sunday 9 December 2018

[www.keralites.net] Breathing Exercise for Menopause

 

These Breathing Exercises Will Ease Hot Flashes!
Having to deal with hot flashes (or flushes) can be stressful. In fact, evidence shows that stress is a trigger of this uncomfortable and common symptom of menopause. With this new finding, stress-reducing and serotonin-enhancing habits (including paced breathing exercises) can provide relief, says Michael Goodman, MD and certified menopause practitioner.
These are thought to be useful, as breathing exercises produce a relaxation response which leads to a corresponding reduction of the neurochemicals produced by stress. The neurochemicals not only increase core temperature. But they also narrow the 'temperature neutral zone' in the brain - the range in which you don't shiver or sweat. This therefore makes hot flashes more common. Here are three breathing exercises you can try to reduce hot flashes:
breathing for menopause
1. Steady and slow
This simple yet effective breathing technique keeps the mind free from thoughts.
Here's How:
1. Place your tongue on the roof of your mouth, touching the ridge between your teeth and palate.
2. Breathe in through your nose and out through your pursed lips, filling and emptying your lungs with air.
3. As you inhale, slowly count to 4, filling the bottom of your lungs with air. As you exhale, count to 4 again filling the top of your lungs with air. 
4. At the bottom of your exhale, hold your breath for a count of 6 than repeat the breathing pattern for a minimum of 4 times or a maximum of 8, keeping your tongue placed on that ridge between your teeth.
2. 'Anapana' respiration
An ancient Buddhist breath meditation. The goal is to keep your attention focused on the small area between your nostrils and upper lip.
Here's How: 
1. Start by breathing normally, in and out through the nose. Pay close attention to every sensation in this area.
2. Feel the breath as it passes in and out through your nose. Feel it stirring nose hairs, feel it cooler going in and warmer when exiting. 
3. Continue to breathe in this way and notice and watch those sensations pass as quickly as they come. 
4. If you feel your attention wander, let the thoughts go and return your attention to the one small area under your nose and above your lips. 
5. Repeat this breathing exercise for a minimum of 5 minutes, or until you feel completely relaxed.
breathing for menopause
3. Paced respirations
This breathing technique can be used as a first line therapy for women with menopausal hot flashes. It is a slow and deliberate deep breathing exercises sustained for a specific period of time. This breathing exercise takes a total of 6 to 8 breaths per minute. Over time, this breathing exercise can reduce the frequency and intensity of hot flashes. 
Here's How:
1. Count slowly up to five as you inhale. Once you have inhaled completely, exhale slowly for the same count.
2. To help keep you mind focused on the breath, silently say 1000 between each one. 
3. Commit to this breath twice a day for a total of 15 minutes.
 
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[www.keralites.net] INTERESTING USES OF BAKING SODA

 

22 Interesting Uses for Baking Soda 

Most of us have a box of baking soda just laying around, somewhere in the back of our refrigerators. You may want to take that box out of the fridge, since it has a wide range of benefits that you wouldn't otherwise imagine! Baking soda can help clean grease off floors, freshen your breath, and even help relieve insect bites! You won't believe some of the other uses baking soda has for everyday problems. 

Here Are 22 Different Purposes for Baking Soda: 

1) Whitens Your Teeth - You've probably noticed many toothpaste brands featuring baking soda as a main ingredient, and for good reason. Baking soda helps remove stains and discolorations from the surface of the teeth or the enamel. You can simply add a teaspoon of the sodium bicarbonate with your toothpaste, and brush for a few minutes. Don't forget to rinse well. 

2) Unclog Drains - Baking soda can help unclog stuffed drainpipes when combined together with vinegar. Pour a pot of boiling hot water down the drain with half a cup of baking soda. Let the natural drain cleaner go to work for a few minutes. Add a cup of vinegar mixed with hot water on top of the baking soda, then cover the drain with a plug. Your drains should be super clean in less than 10 minutes. 

3) Keeps Your Breath Fresh - Are you trying to get rid of that garlic you had for lunch? Baking soda can help with that. Baking soda works like magic for freshening your breath, and acts as a natural mouthwash. Put a teaspoon of baking soda into a glass of water, and your bad breath is history!

4) Washing Produce in the Sink - Produce might appear clean on the surfaces, but you'll be stunned at the amount of chemicals and dirt that come off when they are washed properly. Add a 1/4 cup of baking soda into a sink full of water, and dunk the produce inside for a few minutes. Let the solution absorb all the chemicals before rinsing and eating. 

5) Relieve Insect Bites - Baking soda can alleviate the itching of a mosquito bite. The alkaline inside the sodium bicarbonate neutralizes the skin irritation, and provides instant relief. Add a teaspoon of baking soda into a glass of water, and then dip the mixture on the affected areas by using a clean cloth. 

6) Relieve Heartburn - There are many natural home remedies for treating heartburn, including a feature we did here. One of the remedies includes baking soda. Baking soda acts as a natural antacid when mixed together in water, and helps reduce the acid reflux. Add a 1/2 teaspoon of baking soda to half a glass of warm water. Make sure the solution dissolves well before drinking. 

7) Relieve Skin Irritation - Baking soda helps relieve skin irritations when applied as a paste with witch hazel. Gently apply the paste on the itchy spots, and let it relieve the discomfort. You should consult with a physician beforehand if you suffer from dermatitis or other serious skin diseases.

8) Deodorize The Refrigerator - Baking soda can eliminate horrible smells from the fridge, and keep it deodorized. Sprinkle a little baking soda with water onto a damp sponge, and clean the refrigerator thoroughly. Make sure you remove all the food before cleaning the shelves out. 

9) Remove oil and Grease - Another excellent function of baking soda is that it can be used to remove oil and grease stains from upholstery. Place a little dab of the baking soda onto a clean white cloth, and allow between 10-15 minutes for the substance to go to work. The oil and grease stains should magically dissolve by that point. 

10) Simple Floor Cleaner - Baking soda can act as a natural floor cleaner to remove unwanted stains. Add a half cup of baking soda into a bucket of warm water, and use the mixture to mop up the mess. Some people even add a little dash of lemon extract for a fresh and pleasant smell. The baking soda also acts as a disinfectant.

11) Polish Silver Flatware - Are you having a hard time removing the grease out of your beautiful silverware? Not to worry, baking soda, will have your flatware sparkling in no time! You'll need some aluminum foil, a glass dish, a tablespoon of baking soda, a tablespoon of sea salt, half a cup of white vinegar, and a cup of boiling hot water. Dip the silverware into the mix, and use a pair of tongs to remove them from the boiling water after. 

12) Remove Odors from Your Hands - Baking soda can clean your hands from heavy smelling odors. Sprinkle a little baking soda onto your hands, and rub them together. You can even add some toothpaste or mouthwash to one hand and rub. Don't forget to rinse your hands with water after.

13) Deodorize Garbage Disposals - There is no smell quite as unpleasant as clogged garbage disposals, especially during the summertime. Pour a cup of baking soda down the drain, while allowing the warm water to run. The soda neutralizes the foul odors, giving your garbage disposals a fresh clean smell. 

14) Homemade Air Freshener - The vast majority of air fresheners contain harmful chemicals and toxins that are unsafe to breathe in. Baking soda acts as a natural ingredient to help sanitize any disinfected areas. Mix a tablespoon of baking soda with water into an empty spray bottle and voila! 

15) A Self-Made Deodorant - Would you believe that you can use baking soda to make a natural under arm deodorant? It may sound a little hard to believe at first, but it actually works. Here's what you'll need to make the homemade deodorant:
1/3 cup coconut oil
2 tablespoons baking soda 
1/3 cup arrowroot powder 
10 to 15 essential oils of preference (optional) 
Mix everything into a small mixing bowl. You can add the essential oils after the mixture has been made. Place the concoction into a small container, and allow it to sit for a few minutes before applying the solution. 

16) Clean Your Combs and Brushes - You can get rid of oil buildup and residue from your combs or brushes, simply by adding baking soda. Soak the combs or brushes into a solution of baking soda and water. You'll need a single tablespoon of the sodium bicarbonate, and allow 15 minutes or so for the mixture to take effect. Let them dry out on a towel afterward. 

17) Keep Cut Flowers Fresher For Longer Periods - You don't have to throw away that gorgeous bouquet of flowers just yet! Baking soda can help extend the longevity of the cut flowers by adding a teaspoon of the white sodium powder to the water in the vase. 

18) Pamper Your Feet - Baking soda eliminates foot odors, fungus and even Athlete's foot. Soak your feet into a tub of warm water, then add about 3 tablespoons of baking soda. The homemade pedicure should help get rid of the bacteria causing the unpleasant foot odors. 

19) Carpet Deodorizer - Sprinkle a dash of baking soda over your carpeting to remove harsh stains. Baking soda absorbs the odors naturally. Allow the soda to settle into the carpeting for a few hours before vacuuming it up. 

20) Easy Microwave Cleanup - Baking soda can help clean out all the spilled sauces inside the microwave. Mix two tablespoons of baking soda into a bowl with a cup of water on, and let the concoction settle for three minutes. Your microwave will be as good as new!

21) Freshen Coat Closets - Keep an open box of baking soda inside your closet to remove all odors from being trapped inside. The powerful powdery scent will keep your closets fresh and clean all year round. You can also mop a closet floor without carpeting by using a vinegar baking soda mix. 

22) Keep Ants Away - Ants are terrible pests, and they can invade your home within the blink of an eye! Baking soda kills the tiny pests in their tracks. You can make your own homemade pest solution with a little baking soda, and a trail of regular sugar. The sugar is what attracts them, while the baking soda kills them. Pest problem solved!
 
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[www.keralites.net] Hivre Bazaar A village the world should be proud of: Popatrao Pawar at TEDxGateway :-

 


Hivre Bazaar A village the world should be proud of: Popatrao Pawar at TEDxGateway :- 

video 5 min 45 seconds

Image result for Popatrao pawar image

Income from Rs. 800 to Rs. 30,000 as income.
show a mosquito and collect Rs.. 100 / announced in the village.
How a man Popatrao Pawar transformed  Hivre Bazaar a village in Maharashtra.

Due to a lack of groundwater and the failure of successive monsoons, the people of Hivre Bazaar Village in Inida have been able to grow nothing but bajra. Of course, that was only until Popatrao Pawar became the Sarpanch/Village Headman. As agricultural incomes fell, villagers migrated, unemployment rose, crime became commonplace and illicit liquor-making flourished. Conditions deteriorated to such a level that no government official wanted a posting there. When Pawar, a budding cricketer, was elected as the sarpanch in 1989, his family urged him to stay in the city. "But I felt that I needed to make my village better," he said.


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Posted by: Ravi Narasimhan <ravi.narasimhan.in@gmail.com>
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